3/30/13

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Every 30 sec for 3 minutes:
1 Power Clean & Push Jerk @ 65%
*Immediately perform 2 TTB after every rep.
-Then-
CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95# pound Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
5 Box Jumps 30″/24″
7 Burpees
9 Ball Slams 50/30#
-Then-
“Helen”
3 Rounds for time:
Run 400m
21 KB Swings 53/35#
12 Pull-Ups
– Then –
5 Rounds
10 Power Snatch (115/75)
50 Doubleunders
Using sets of 5, 4, 3, 2 work up to 80% of 1rm (rest about 1 min between each set)
Then do 3 sets of 3,2,1 reps at 80%. (3,2,1 is one set – rest between each rep set – approx 45sec, then rest between full sets 2-3 min)
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups
“Bear Complex”
1 Rep =
Power Clean
Front Squat
Push Press
Back Squat
Push Press
1) EMOM for 5 minutes:
2 1 & 1/4 Front Squats @ 50%
2) EMOM for 5 minutes:
2 Push Press @ 50%
3) 3 rounds of:
30 Double-Unders
2 Muscle-Ups or transitions
Rest 1:2
-Then-
CROSSFIT OPEN WORKOUT 13.3
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
30′ Broad Jumps
20 KB Hi-Pull (swinging) 70/53#
10 OH Walking Lunges 45/25#
then…
60′ Broad Jumps
40 KB Hi-Pulls
20 OHWL
etc…
For Reps:
TABATA Pistol on Right Leg
8 ROUNDS of 20 seconds on + 10 seconds recovery
Recover for 1 minute
TABATA Pistol on Left Leg
8 ROUNDS of 20 seconds on + 10 seconds recovery
-Then-
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups